Wednesday 1-18-23
15 min AMRAP
1:00 handstand holds
1:00 L-sit holds
15 shoulder presses 95/65
15 GHD sit-ups
Tuesday 1-17-23
7 rounds
5 strict weighted pull-ups
5 strict weighted ring dips
Monday 1-16-23
We will only have one class today at 10:00 Am
AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
Sunday 1-15-23
**on Monday January 16th, for MLK, we will only have one class at 10:00AM
With a partner,
1600m run
1200m odd object carry
1600m run
-split the carry into 200m increments
-split the carry as needed
Saturday 1-14-23
3 rounds for time:
30/40 calorie row
20 deadlift (155/225 lb)
10 burpee pull-ups
– Rest 1:00 between rounds
Friday 1-13-23
10 rounds
9 thrusters 95/65
35 double unders
Thursday 1-12-23
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
Wednesday 1-11-23
5 rounds
500/400m row
20 Russian kb swings 70/53
Tuesday 1-10-23
10 min AMRAP
1-2-3-4-5-etc
powers cleans 135/95
deficit HSPU 4/2 inches
Monday 1-9-23
push-press
5-5-3-3-3-1-1-1-1-1